Warm up:
3 Rounds of
10 Bandy shoulder press
20 Jumping Jacks
15 Sit ups
Strength: Every minute, on the minute, for 16 minutes: Minute 1 – Dumbbell Shoulder Press x 6-8 reps (17,5-25Kg/10-17,5Kg) Minute 2 – Band Pull-Aparts x 20 reps Minute 3 – Tempo Push-Ups x 12 reps Minute 4 – Prone Plank x 30-40 seconds
Workout:
Five rounds for time of: 40 Double-Unders 10 Push Presses (60/40Kg) 10 Toes to Bar
Postworkout:
Ring dips challenge
60s Ring dips
60s rest
40s Ring dips
40s rest
20s Ring dips